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Fresh almond Calories
Young green almond eaten fresh in spring; higher water content than dried almonds, with vitamin E, fiber, and healthy fats.
In season: Spring
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (whole) of Fresh almond (95 g) has 83 calories. That works out to 87 calories per 100 g. It contains 6.6 g of carbs, 3 g of protein, 7.2 g of fat and 3.6 g of fiber. Its 5.9 mg of Vitamin E covers 39% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Fresh almond?
Fresh almond is the young, green fruit of the almond tree, picked in spring before its shell and kernel fully mature. It is a seasonal treat in Turkey and parts of the Middle East, and is sometimes found at specialty greengrocers or farmers’ markets elsewhere. Unlike dried almonds, it is eaten fresh, while still crisp and moist.
Its flavour is gently tart and grassy, with a tender bite. People often eat it whole, including the soft green outer covering, sometimes with a little salt. Fresh almond has more water than dried almonds and provides fibre and healthy fats, making it a satisfying seasonal snack. Try it plain or alongside other fresh produce; going easy on the salt lets its mild tang come through.
Fresh almond Nutrition Facts
Selected: 100 g
87
KCAL / 100G
Carbs
6.9g
· 3% DV
Protein
3.2g
· 6% DV
Fat
7.6g
· 10% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 25% · Protein 12% · Fat 63%
Fresh almond Vitamins & Minerals
Vitamins
Vitamin E
6.2mg · 41% DV
Biotin
5µg · 17% DV
B2
0.18mg · 14% DV
Vitamin C
8.5mg · 9% DV
Minerals
Manganese
1mg · 43% DV
Magnesium
92mg · 22% DV
Phosphorus
135mg · 19% DV
Calcium
85mg · 9% DV
How Nutritious Is Fresh almond?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Fresh almond Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh almond
To burn the 87 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Fresh almond Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Fresh almond Contain Allergens?
Contains these allergens:
Which Diets Is Fresh almond Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Fresh almond Fat Profile
SATURATED
0.6g
MONOUNSATURATED
4.7g
POLYUNSATURATED
2.2g
Omega 6:3 ratio 210:1
Above the ideal 4:1 (210:1).
Compare Fresh almond
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Frequently Asked Questions About Fresh almond
What is a fresh almond?
A fresh almond is an immature almond picked while its fruit is still green and tender, before the familiar dry nut has fully formed. It has a crisp, juicy outer layer and a tart taste, and is usually available for a short spring season.
How do you eat fresh almonds?
Wash fresh almonds and eat them raw while they are still tender. The green fruit and soft kernel can be eaten together when young; if the inner shell has hardened, crack it and eat only the kernel. They are also commonly served with a little salt.
Are fresh almonds eaten with the green outer layer?
Yes, the green outer fruit of a young fresh almond is edible and is commonly eaten whole when tender. As the almond matures, the inner shell hardens, so crack that shell rather than trying to eat it.
What do fresh almonds taste like?
Fresh almonds taste crisp, juicy, and mildly tart, rather than rich and crunchy like dried almonds. Their flavor can vary with maturity; a strongly bitter taste is unusual, so discard an almond that tastes intensely bitter.
When are fresh almonds in season?
Fresh almonds are a springtime food, harvested before the almonds mature and dry. Their brief season varies with local climate and harvest timing, so look for them in markets during spring rather than expecting them year-round.
How should you store fresh almonds?
Keep fresh almonds refrigerated in a ventilated container or perforated bag. Leave them unwashed until you are ready to eat them, since trapped moisture can encourage spoilage; discard any that become moldy or slimy.
Can fresh almonds be eaten raw?
Yes, fresh almonds are commonly eaten raw after washing. Choose young, tender fruit; if the inner shell is already hard, open it and eat the kernel rather than the shell.
Can you cook with fresh almonds?
Yes, fresh almonds can be added to salads, savory dishes, or cooked preparations for a tart, crisp element. Add them near the end of cooking if you want to preserve their texture, or cook them longer for a softer bite.
Can fresh almonds be frozen?
Yes, fresh almonds can be frozen, although thawing may soften their texture. Wash and dry them thoroughly, pack them airtight, and use thawed almonds in cooked dishes or blended preparations where a softer texture is less noticeable.
How are fresh almonds different from regular almonds?
Fresh almonds are young, moist fruit harvested before maturity, while regular almonds are the mature kernels that have been dried. Fresh ones are more tender and tart; dried almonds are firmer, crunchier, and keep much longer.
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Nutrition data compiled from USDA FoodData Central and scientific sources.